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Running and cycling are both excellent cardio workouts that can improve your health and wellness. However, choosing between running and cycling can be a tough call. It’s important to weigh the unique benefits of each activity and how they cater to different fitness goals, preferences, and health needs.

Before committing to one or the other, let’s explore the pros and cons of each activity and how they align with personal fitness goals. Here, two fitness experts provide insights to help you make an informed decision.

Running

Running is one of the most accessible forms of exercise—all you need is a pair of shoes and some open space. As a total-body workout, running offers a variety of benefits all at once.

“Running improves cardiovascular health while strengthening the legs, core, and bones,” says April Gatlin, CPT, ACE-certified personal trainer and senior master coach for STRIDE Fitness.

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However, before lacing up your sneakers, it’s worth exploring the pros and cons of the sport to see if it aligns with your fitness goals.

Benefits of Running

Running offers a range of perks, making it a versatile and effective workout option. The benefits of running include:

• Muscle strength: Engaging muscles like your quads, hamstrings, calves, and core, running contributes to muscle growth over time.
• Bone strength: Long-distance runners often have increased bone density compared to non-runners.
• Cardiovascular endurance: Running improves your heart and lung efficiency, increasing overall endurance.
• Improved mental health: Cardiovascular activities like running can enhance mood and reduce stress.
• Efficiency: High-intensity running burns more calories in less time compared to other activities.
• Versatility: There’s something for everyone, whether sprinting on the treadmill or jogging in nature.

Drawbacks of Running

While running has its perks, it also presents some challenges:

• Joint impact: Being a high-impact activity, running may stress joints, making it difficult for individuals with pre-existing issues.
• Risk of injury: Runners are susceptible to injuries, so it’s crucial to build up gradually to avoid issues like shin splints.

“When deciding between running and cycling, the most important factor is to choose the activity you enjoy most.” —Katie Kollath, CPT

Cycling

Cycling is a popular form of cardio cherished by both beginners and seasoned bikers. Like running, it provides a plethora of full-body benefits.

However, cycling also has its pros and cons that you should consider when determining if it’s a suitable fit for your fitness routine.

Benefits of Cycling

• Low joint impact: Biking is gentler on the body, making it ideal for individuals with joint pain.
• Muscle strength: Cycling strengthens the quads, hamstrings, and glutes.
• Cardiovascular endurance: Like running, biking enhances heart and lung health, promoting improved circulation.
• Improved mental health: Cycling can also alleviate stress and improve overall mood.

Drawbacks of Cycling

Be mindful of some potential downsides associated with cycling:

• Equipment costs: Consider the financial implications, as quality bikes and safety gear can be expensive.
• Weather and safety concerns: Outdoor cycling can be influenced by weather conditions, safety issues, or road conditions.

Running vs. Cycling: What’s the Difference?

Both activities provide cardiovascular benefits, but they engage the body differently.

The largest distinction is the impact: running is high-impact while cycling is low-impact. This difference translates into varying calorie burns and muscle engagement.

Running can help build strength and burn calories quickly, while cycling provides a gentler approach that is kinder to the joints.

Which is Better for You—Running or Biking?

“When deciding between running and cycling, the most important factor is to choose the activity you enjoy most,” says Kollath. Furthermore, consider your fitness level, joint health, and specific goals.

If weight loss or calorie burning is your primary goal, running usually proves to be more effective. On the other hand, if you prefer lower-intensity workouts without significant pressure on your joints, cycling is a worthwhile alternative.

Ultimately, the best approach may be to blend both running and cycling into your routine, allowing for a balanced workout plan while mitigating overuse injuries.